Nov 4 2008, 03:03 PM, updated 15y ago
Okay, following 5 cycles of HST, I'm now doing a new routine, the Optimized Volume Training by Christian Thibaudeau.
This is the link to part 1 of my training diary.
In this routine, I will be lifting 4 days per week for 8 weeks.
Day 1(Tuesday) - Chest and back
Day 2(Wednesday) - Legs and abs
Day 4(Friday) - Biceps and triceps
Day 6(Sunday) - Anterior/medial deltoid and rear deltoid
It's a 5x5 program where you superset 2 exercises of the same muscle group with just 2 minutes rest in between.
Current weight = 75kg
BF = 19%
Height = 168cm
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Starting Maximum Overload-Training on Monday, 5.1.09
This is the plan:
Monday - Legs
Tuesday - Arms, abs and cardio
Wednesday - Shoulders and traps
Thursday - Rest or cardio
Friday - Chest
Saturday - Rest
Sunday - Back
12 weeks cycle. Status - Culking. Will take 1 week SD upon completion. Lets do this.
Done with culking. This is the 7th week on Max-OT, gained 5kgs. I'm now at 79kg. I plan to cut after my SD. Most probably following OVT and the anabolic diet again, or maybe i should try HVT, hmm, still thinking about it, anyways, here are my stats as at now [below].
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Stats as at Sunday, 22.2.09
Height:
5'6.0" (1.68 m)
Waist:
36" (91.44 cm)
Weight:
173.8 lb (79.0 kg)
Thighs:
21.5" (54.61 cm)
Bodyfat:
25%
Calves:
15.5" (39.37 cm)
Chest:
42" (106.68 cm)
Forearms:
10.5" (26.67 cm)
Arms:
14.5" (36.83 cm)
Shoulders:
Hips:
39" (99.06 cm)
Motivation.
Bulking for endomorphs
This post has been edited by Disciple: Apr 11 2009, 08:09 PM
Disciple's journal, Maximum Overload-Training
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